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Tricked Out Triceps!

Triceps have been OBLITERATED!

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Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

Last nights Tricep workout was AMAZING!!!!! (Don't worry Nation, we killed it AND FILMED IT!)

I love starting my lifts off with a heavy 5x5. I wish I started it sooner.

 

I was on track all day with my eating and loaded on my BSN AMINO-X before the gym. Lately I have been taking a shot of BSN CELL MASS before my workouts as well and I have definitely been noticing a difference with my energy levels.

 

Here is the routine:

  1. Skull Crushers (5 sets of 5 reps: HEAVY AS POSSIBLE)
  2. Powerbombs (3 sets of 8 - 10 reps)
  3. Rope Pushdowns (3 sets of 8 - 10 reps)
  4. Cable Reverse Pulldowns with E-Z Curl Bar (3 sets of 8 - 10 reps)

I will say that it would prove to be VERY beneficial for you to have a spotter. When I release the video you will see that I was crushing HUGE weight with the Skull Crushers (I got it up to 135 lbs) but I needed a spotter to push out my FORCED REPS. On my last set of 5 reps with 135 lbs, I was pretty much doing 100% of the essentric movement (negative) and only aobut 75-80% of the concentric (positive). But those forced reps will get you used to the weight and stronger than ever, so you need to do them.

I was happy with my Powerbombs as I was able to still rep out sets of 8 with 105 lbs. Must have been the CELL MASS kicking in! haha

I am taking our training to a whole new level Nation. I got nothing but INTENSITY coming your way, so be prepared!!!!!!!

Once the video is edited and live (prolly a week or two) I will post it here... I would release the video Tuesday.... but I already promised a Bicep & Abs workout.

Are you going to give this workout a try!? I want to know! HIT IT HARD NATION!!!!!! #HTH #SHFAthlete

 

 



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Mcmike
Mcmike g Michael Benedict Ramos
458 Post(s)
458 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted

I going to try that routine Captain!! you MONSTER BEAST! 135 lbs for skull crushers is totally INSANE! Just look at that tension and intensity on your face!!! It's going to explode!

( Beginner ) 1 Year Lifting Experience Bachelor of Science in Marketing Management Don't be afraid to make mistakes, face failure and fall, because most of the time, the greatest rewards come from doing the things that scare you the most. You'll get everything you wish for... just focus and work on it. And you'll get more than you could ever have imagined. Who knows where life will take you. The road is long, and in the end - - the journey is the destination.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Mcmike

I going to try that routine Captain!! you MONSTER BEAST! 135 lbs for skull crushers is totally INSANE! Just look at that tension and intensity on your face!!! It's going to explode!

All about INTENSITY Mervin!!!! Give it a shot brotha!!! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
Rishi_Ramsamooj
Rishi_Ramsamooj g Rishi Ramsamooj
140 Post(s)
140 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

I have been supersetting delts and triceps. So I would do something like weighted dips with 1 to 2 plates followed by either arold pressing or bradford presses!

18 years old Training for aesthetic athletics No roids just rage Majoring in business management Changing people's lives
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Rishi_Ramsamooj

I have been supersetting delts and triceps. So I would do something like weighted dips with 1 to 2 plates followed by either arold pressing or bradford presses!

Nice man!! doing it like a 5x5?

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Rishi_Ramsamooj

I have been supersetting delts and triceps. So I would do something like weighted dips with 1 to 2 plates followed by either arold pressing or bradford presses!

Nice man!! doing it like a 5x5?

Need 1 on 1 coaching? Send me a direct message to learn more!
Joey_Lopez
Joey_Lopez g Jose Lopez
226 Post(s)
226 Post(s) Gender: Male Goal: Train for a sport Date Joined: October 10, 2013
Posted

Great stuff man! Recently, triceps have been my favorite muscle to workout lately so I'm gonna have to give this a try.

2 year #SHF athlete I love to train hard and help others when they want it.
Mcmike
Mcmike g Michael Benedict Ramos
458 Post(s)
458 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Scott_Herman

All about INTENSITY Mervin!!!! Give it a shot brotha!!! #HTH

Did I just read it right? " All about INTENSITY Mervin!!!! " Mervin? Why you captain! I'm not Mervin!!

( Beginner ) 1 Year Lifting Experience Bachelor of Science in Marketing Management Don't be afraid to make mistakes, face failure and fall, because most of the time, the greatest rewards come from doing the things that scare you the most. You'll get everything you wish for... just focus and work on it. And you'll get more than you could ever have imagined. Who knows where life will take you. The road is long, and in the end - - the journey is the destination.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Mcmike

Did I just read it right? " All about INTENSITY Mervin!!!! " Mervin? Why you captain! I'm not Mervin!!

haha I am sorry Mike. It was late!

Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Joey_Lopez

Great stuff man! Recently, triceps have been my favorite muscle to workout lately so I'm gonna have to give this a try.

If you do! Let me know what you think man!!! #HTH #SHFAthlete

Need 1 on 1 coaching? Send me a direct message to learn more!
Olivarius
Olivarius g Oliver Lang
5 Post(s)
5 Post(s) Gender: Male Goal: Bodybuilding Date Joined: March 3, 2014
Posted

Scott, at 3:22, you mentioned "...I rest at least 2 minutes..." do you think that if you rest a total of 5 minutes, you would have gotten at least 4 reps if not all 5 reps without help? When I was doing a strength program(Starting Strength) I rest 4-5minutes and have been able to get at least 4 reps without help. What do you think?+ScottHermanFitness 

 

(3:22 in video) I am going to try this workout tomorrow. Actually it is my rest day but I NEED THOSE GAINS! :D

Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Olivarius

Scott, at 3:22, you mentioned "...I rest at least 2 minutes..." do you think that if you rest a total of 5 minutes, you would have gotten at least 4 reps if not all 5 reps without help? When I was doing a strength program(Starting Strength) I rest 4-5minutes and have been able to get at least 4 reps without help. What do you think?+ScottHermanFitness 

 

(3:22 in video) I am going to try this workout tomorrow. Actually it is my rest day but I NEED THOSE GAINS! :D

Well, when doing 5x5 ( training for strength ), you seek performance, so you should take a break as long as necessary to repeat that same perfornamce on the next set. If possible, try to increase the weight. Generally 4 minutes are enough to repeat performance. As Scott mentioned on the video, more advanced athletes can drop that down to 2-3 minutes.

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Impulse
Impulse g
209 Post(s)
209 Post(s) Gender: Male Goal: Gain Muscle Date Joined: March 3, 2014
Posted

What are your thoughts on using close grip bench press as your 5x5 alternative to skulls crushers? From experience the 5x5 method is more conducive to compound movements than an isolation but I've used it in bodybuilding routines as well so I'm not saying it isn't effective. The main goal would be to avoid any elbow / triceps tendonitis - so I guess I'm just suggesting (in a long winded way) an alternative exercise for those with predispositions to elbow pain or form flaws haha.

Eric // Impulse Bachelor's Degree of Kinesiology Current Study in Human Nutritional Sciences ACSM Certified Personal Trainer NSCA-CSCS and CPT
Olivarius
Olivarius g Oliver Lang
5 Post(s)
5 Post(s) Gender: Male Goal: Bodybuilding Date Joined: March 3, 2014
Posted
Posted By: Whisper

Well, when doing 5x5 ( training for strength ), you seek performance, so you should take a break as long as necessary to repeat that same perfornamce on the next set. If possible, try to increase the weight. Generally 4 minutes are enough to repeat performance. As Scott mentioned on the video, more advanced athletes can drop that down to 2-3 minutes.

Yes I did hear that Scott said more advanced athletes can drop that down to 2-3 minutes rest period. I just wanna know if he were to rest more, would he be able to get 4/5 reps on his own.

Whisper
Whisper p+ Kostas Kroustaloudis
687 Post(s)
687 Post(s) Gender: Male Goal: Train for a sport Date Joined: September 9, 2011
Posted
Posted By: Olivarius

Yes I did hear that Scott said more advanced athletes can drop that down to 2-3 minutes rest period. I just wanna know if he were to rest more, would he be able to get 4/5 reps on his own.

Yea he would. I believe Scott is trying to increase his metabolic fatigue by resting less. You can also choose to go for performance and complete all of your reps on your own by resting more (increasing the mechanical tension on the muscle). Since, you are going for strength with this 5x5 technique, I would personally rest as long as necessary to complete all of my reps on my own.

Muscular Strength Athlete and Content Manager 6 Years Lifting Experience Bachelors in Molecular Chemistry/Biochemistry, Working towards Masters Lifting Style & Philosophy : Aikido, Energy, Balance, Flexibility, Posture
Olivarius
Olivarius g Oliver Lang
5 Post(s)
5 Post(s) Gender: Male Goal: Bodybuilding Date Joined: March 3, 2014
Posted
Posted By: Whisper

Yea he would. I believe Scott is trying to increase his metabolic fatigue by resting less. You can also choose to go for performance and complete all of your reps on your own by resting more (increasing the mechanical tension on the muscle). Since, you are going for strength with this 5x5 technique, I would personally rest as long as necessary to complete all of my reps on my own.

Got you :D

 

Another thing is, the last exerices which is the Reverse Pulldown with the Bar. In my gym, I don't have such a bar. Which exercise can I replace it with? Dips?

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